Strength
a) Back Squat (3 Sec Pause) – 5×5 @ 75%
b) Straight Arm Lat Pull-down (pulley) – 5×10 (slow eccentric)
—Superset a/b every 3:30
Conditioning
4 RFT
150m Sled Drag 100/70#
15 C2B Pull-ups (RX+ = 7-8 Bar MU)
12 Devil Press 50/35# DB’s
WOD Notes: Goal is 14-18 minutes. You should be able to alternate between run/walk on the sled drag. C2B Sub = chin over bar or banded pu. Sled Drag is to the “Evoqua” Sign.
Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) DB Reverse Flies – 4×15